Monday, March 21, 2016

Don't you wish that you knew how to lose belly fat and were able to finally reach your ideal weight?

Well, after reading this article that is exactly what you will be able to do.

But, before I give you the exact steps how to accomplish this, I would like you to know that this information is based on real life experience. These are the exact same steps that I took to go from weighing 285 pounds to reaching my own ideal body weight of 175 pounds.

This was 15 years ago, and I have been able to maintain this weight using this approach. I am not trying to boast or show off by writing about what I have accomplished. I simply want you to know that this strategy is very effective, especially if you are like me, and were born with a very slow metabolism, have a strong desire to eat delicious, high calorie foods, and hate to use any kind of physical activity.

Here is how to lose belly fat and reach your ideal weight:

1) Decide exactly how much you want to weigh when you reach your ideal body weight, and what body fat percentage you want to have at the end of your weight loss journey. For a man to have a flat stomach his body fat percentage should be around 10%, and for a woman it should be around 15%.

2) Weigh yourself, and measure your body fat percentage using a skinfold caliper. Write these numbers somewhere, so you can keep track of them on a weekly basis. This is one of the secrets of how to lose belly fat and to reach your ideal weight.

3) Calculate your TDEE (total daily energy expenditure), which is the amount of calories that your body can realistically burn during the day. To do this, make sure you use the Katch-McArdle formula, that takes into account your lean body mass, and multiply it by your activity level. This calculation will allow you to know how many calories you can burn during the day.

4) Choose an effective macronutrient ratio that you will use to calculate the percentage of carbohydrates, protein, and dietary fat that you will consume during the day from your meals. To start you can use a anywhere from 50-30-20 to 40-40-20.

5) Take your daily maintenance calorie intake that you calculated in step 3, and multiply it by the percentage of the macronutrients that you have chosen. For example if your TDEE is 2000 calories and you have chosen the 50-30-20 macronutrient ratio, then you will be consuming 1000 calories from carbohydrates, 600 calories from protein, and 400 calories from dietary fat.

Then divide these numbers by 4 for your carbs, by 4 for your protein, and 9 for your dietary fat calories.

In this example you will get 250 grams of carbs, 150 grams of protein, and 44 grams of dietary fat. This will be the exact amount of macronutrients that you should consume from all of your daily meals.

6) Once you have these numbers, your next step will be to choose the amount of meals that you will eat during the day. The optimum amount of meals to consume on a daily basis is four. In this example we would take the numbers in the 5th step and would divide them by four.

This would give us the following numbers for each meal: Carbohydrates 250 calories/62 grams, protein 150 calories/37 grams, and dietary fat 100 calories/11 grams.

7) Your next step should be to eat these four meals every four waking hours. And your first meal should be eaten as soon as possible after waking up. This is how to lose belly fat and reach your ideal weight using an effective nutrition strategy.

And, make sure you drink plenty of water during the day, and avoid drinking too many calories from beverages. If you do drink beverages make sure to count the calories that they contain, and add these to your daily calorie intake.

But, we are not finished. There are a few more important steps toward creating a flat stomach, that you can be proud of!

8) Once you are using an effective nutrition strategy, your next step is to implement an effective exercise strategy. The first part of an effective exercise strategy is cardiovascular training.

Choose a simple aerobic activity like walking, and start doing it at least four times per week. This can be done outside, or inside on a treadmill. The weather and the safety factor has to be take into account, when choosing where you will do this physical activity.

Start with 10 minutes per session, and work your way up, by adding five minutes per week. As, you start to gain some experience you can choose other cardio training exercises, to make sure that your body does not adapt and that it keeps burning as many total calories as possible during every workout.

9) Once you have started to burn unwanted body fat using aerobics, make sure that you start using weight training three times per week to maintain your current muscle mass. This is very important, because it will help you to maintain your muscle and will keep your metabolism elevated during the weight loss phase of your program.

You can start using simple exercises at home in the beginning. Push ups, crunches, shoulder raises, dumbbell extensions behind the head, dumbbell curls, calf raises, etc.

Without using weight training to maintain your muscle it will be very difficult to create irreversible, long term weight loss success. This is especially true for women, who do not really like using this physical activity that much.

10) Keep your eye on your weight loss program on a daily basis. As soon as you stop producing the fat loss results that you are aiming at, this means that the time has come for you to change your approach. And all you have to do is try another nutrition and exercise technique to keep your body burning unwanted body fat and burning as many calories as possible.

This is how to lose belly fat and reach your ideal weight. If you were born with a slow metabolism, you will have to keep doing this for the rest of your life. As soon as you stop the fat will simply creep back on.

The motivation to walk on this path comes from focusing on the vision of your future self, and at the same time focusing on your current reality in relation to this vision!

"Alex Platups is the editor of weight-loss-tips-and-secrets.com the site about creating irreversible, long term weight loss success. If you want to discover the most effective Weight Loss Tips for reaching your ideal weight, then make sure that you visit his site.

You can also read about a 210 page eBook that Alex Platups has written called The Secret To Permanent Fat Loss by clicking on this link http://www.weight-loss-tips-and-secrets.com/secret-to-permanent-fat-loss.html This eBook has the ultimate motivation, nutrition, and exercise strategies that can truly help you to create irreversible, long term weight loss success. These are the exact same strategies that have helped him to lose over 110 pounds in twelve months and have helped him to maintain his ideal weight for almost 15 years.